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Tree Pose

Vrksasana

HP_MAR06_Vrksasana_248.jpg

(vrik-SHAHS-anna)
vrksa = tree

Step by Step

Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.

Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.

Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.

Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Watch a video demonstration of this pose.


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Reader Comments

aroh Emmanuel

how can i grow at 22yrs

SERRA LYNN SMICK

Nickki... Ha! This is common. Try pushing your foot into your leg, either ankle/calf/inner thigh & not the knee joint, and pushing your leg back into your foot. Make a connection that wont slip. This will also help you square off your pelvis more, rooting your energy downward so you can extend upwards more with your spine & crown. It is a beautiful thing to have a beginner's mind, never loose that ;-)

AT

> Jen Wren: If you click on 'variations' you will read as follows; Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.
;)

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